Paleo Recipe Love: August 2013

Thursday, August 29, 2013

Chocolate Paleo Muffins

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6 TBSP coconut oil
1 1/2 cups almond flour
10 TBSP honey
2 tsp vanilla extract
1/2 tsp baking soda
1/2 tsp baking powder
3 TBSP unsweetened cocoa powder
6 eggs
Pinch of salt

Makes 12 large muffins.

1. Take your eggs out of the refrigerator to allow them to warm to room temperature (otherwise they will make the coconut oil solidify when mixed).

2. Pre-heat your oven to 350F.

3. In one bowl combine the almond flour, cocoa powder, salt, basking soda and baking powder.

4. In a separate bowl whisk together the eggs, coconut oil, honey, and vanilla extract.

5. Combine the wet and dry ingredients.

6. Add in the chopped chocolate and mix well.

7. Bake for 12 minutes.

Enjoy!!

Tuesday, August 27, 2013

Paleo Cinnamon Bun Muffins

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Muffin Batter Ingredients:

1/2 cup coconut flour

1/2 tsp baking soda

1/2 tsp baking powder

3 TBSP honey

1/3 cup coconut oil
3 eggs

Cinnamon Topping:

3 TBSP honey

3 TBSP cinnamon

2 TBSP coconut oil

Optional: Chopped Walnuts

Makes 8 good-sized muffins. You can probably make 10 muffins with this recipe if you don't mind smaller muffins.

1. Pre-heat oven to 350 degrees.

2. Mix dry ingredients for muffin batter in one bowl.

3. Mix wet ingredients for muffin batter in another bowl.

4. Mix two together slowly.

5. Mix ingredients for cinnamon topping in another bowl.

6. Put liners in muffin pan. I like to use tin foil liners because sometimes batters using coconut flour can stick to paper liners.

7. Fill liners half way with muffin batter and push middle down to make room for the cinnamon topping.

8. Pour some of the cinnamon topping in the center of each muffin. Load 'em up! Use about 2/3 of the mixture in the center of the muffin.

9. Use the remaining batter to fill the muffin liners 3/4 of the way full.

10. Use any remaining topping on the top of each muffins. Add chopped walnuts if you want too -- it does give them extra flavor.

11. Bake 15-18 minutes.

Enjoy! Cinnamon is full of antioxidants!

Nutrition Facts:

188 calories

17 g carbs

3 g fiber

14 NET g carbs

1 g protein

14 g fat

14 g sugar

Monday, August 26, 2013

Sugar Free, Paleo Hot Chocolate

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1 cup almond milk unsweetened
2 TBSP unsweetened cocoa powder (I use Scharffen Berger Natural Unsweetened Cocoa Powder)
3 packets of Stevia
A dash of salt

Makes 1 serving. Add all the ingredients in a pot and whisk while heating to mix cocoa in well.

Nutrition:

70 calories
5 g carbs
5 g fiber
ZERO net carbs
5 g fat
5 g protein

Low Carb and Paleo Blueberry Muffins

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1/2 cup coconut flour

1/2 tsp baking soda

1 tsp lemon oil (look for anything labeled lemon flavoring or lemon oil in the spices section)

7-8 packets of Stevia in the Raw

1/3 cup coconut oil

6 eggs

3/4 cup blueberries

Makes 10 muffins with only 3 net carbs each!

1. Pre-heat oven to 350 degrees.

2. Mix dry ingredients in one bowl.

3. Mix wet ingredients.

4. Mix together slowly.

5. Bake for 20 minutes.

Stats per muffin:

142 calories
6g carbs
3g fiber
3 NET carbs
11g fat
5g protein

Enjoy!

Chocolate Chia Powder Pudding

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4 TBSP chia powder (I use Navitas Naturals)
3 TBSP unsweetened cacoa powder
1 cup unsweetened almond milk
1/2 tsp vanilla extract
3 packets of Stevia

Mix all the ingredients well and let stand for about 10 minutes to allow the mixture to thicken.

Nutrition Facts (assuming recipe makes 3 servings):

60 calories
5 g carbs
5 g fiber
ZERO net carbs :)
4 g fat
3 g protein

Chia powder is a great source of Omega-3 fatty acids (check out this WebMD article), which are known to have a plethora of health benefits. Add more Stevia if you want a sweeter treat (the cocoa's strong taste is masks the slight bitter taste of Stevia). Enjoy!

Almond Flour Pancakes

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Ingredients:

1 cup almond flour/ meal
2 eggs
1/4 cup water, use sparkling water for fluffier pancakes
2 tbsp coconut oil
1/4 tsp salt
1 tsp Agave nectar

Preparation:

Mix ingredients together and cook as you would other pancakes. Use a nonstick pan with a little coconut oil. Flip them when the underside starts to brown.

Yield: Six 4-inch pancakes

Nutrition Facts per Pancake:

Calories 133
Carbohydrates 5g
Fiber 2g
Fat 11g
Protein 6g

Only 3 NET carbs per pancake! I like to sweeten with maple syrup, but I'm just very careful about how much I use. A quarter teaspoon goes a surprisingly long way!

Enjoy!

Paleo Peanut Butter Cookies

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Ingredients:

1 cup unsweetened, smooth peanut butter
1 egg
6 packets Stevia
1 tsp Agave
1 tbsp coconut flour
1/2 tsp salt

Pre-heat your oven to 350F. Mix all ingredients together in a large bowl. Grease a pan and put walnut sized balls of the dough onto the pan. Use a fork to press down the top of the balls and create a cross hatched design.

Bake for 12 minutes and cool. Makes about 20 small cookies.

Nutrition facts:

82 calories
3g carbs (2 NET carbs)
1g fiber
6g fat
4g protein
1g sugar

Enjoy!

Paleo Butternut Squash Soup

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When you make soup yourself, you ensure that all the ingredients are healthy without tons of salt and sugar. I normally make a large batch of soup so that I have it for a few meals for the rest of the week, which helps cut down on my cooking time.

Ingredients:
1 butternut squash, peeled and seeded

2 tablespoons coconut oil

1 medium onion, chopped

4 cups chicken stock

Nutmeg

Salt and freshly ground black pepper

Cut the squash into 1-inch chunks. In large pot, add the coconut oil. Add onion and cook until translucent, about 8 minutes. Add the squash and chicken stock. Bring to a simmer and cook until squash is tender, or about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and pure. Return blended squash to pot. OR you can use a stick blender (here's mine) to mix the ingredients - it is much neater if you have a stick blender. Simmer until the soup reaches your desired thickness. Stir and season with nutmeg, salt, and pepper. Serve and enjoy!

Paleo Spicy Pumpkin Muffins

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These muffins are tasty, healthy treats to eat anytime you're getting hungry or having a craving. They have a pinch of cayenne for a tiny bit of spiciness. I always keep muffins in the refrigerator so I have a great snack or an easy, take-it-to-go breakfast. These are really low in carbs and sugar. My recent health kick/dieting has involved watching carbs and sugar carefully (following some combination of Paleo/ Low Glycemic diets) so these are great for me!

They have only 180 calories and 8 net grams of carbs*, 5 grams of sugar, 5 grams of fiber, 5 grams of protein and 130% of your vitamin A for the day. Just for comparisons sake, another healthy breakfast food, Fage 0% Yogurt Strawberry has 17 grams of carbohydrates and 16 grams of sugar, or 11 more grams of sugar than each of these muffins. See - a perfect breakfast!

Ingredients:

1. 1 (15 oz) can pumpkin puree
2. 1 cup coconut flour
3. 1/2 cup coconut oil
4. 6 eggs
5. 1 tsp vanilla extract
6. 1 1/2 tsp cinnamon
7. 1 tsp nutmeg
8. 1/4 tsp cayenne
9. 1/4 tsp baking powder
10. 3 tbsp honey
11. 1/2 tsp sea salt

Directions:

Makes 12 muffins.

1. Pre-heat oven to 400 degrees.
2. In a medium bowl, mix together the dry ingredients.
3. In another bowl, mix together the wet ingredients.
4. Add the wet ingredients slowly and mix well. The batter ends up having a fairly thick consistency, much thicker than regular muffin batters.
5. Line the muffin tins with paper liners.
6. Scoop the batter into the liners.
7. Bake for 20 minutes until the tops of the muffins are lightly brown and a fork comes out clean.
8. Let cool and enjoy :)

*Net carbs = Total carbohydrate - fiber content